F3 Knoxville

Muchas Grassyas

THE SCENE: Pretty standard late-summer atmosphere. Still hot and humid, but with an air of winding down .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x26 IC
Cherry Pickers x10 IC
Buddy the Elf x10 each leg IC
Crabettes x20 IC
Mosey up to the boats
Failure to Launch (formerly Al Gore Tuck Jumps) x8 IC
Mosey back to AO
Plank Rolls for about 20yd. Created much more dizziness than anticipated….

THA-THANG:
Grab a CMU and head to the grassy field. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
After adding the fourth exercise, switch to Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)

Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Prisoner Getups each leg
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps

Pretty sure everyone made it around to at least get the Monkey Humpers in…

 

COUNT-OFF & NAME-O-RAMA
10 PAX this morning, including FNG Unibrau (Nick Robinson)
CIRCLE OF TRUST/BOM:
1 Timothy 2:1-4:
First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. This is good, and it is pleasing in the sight of God our Savior

Looking around at what is going on with our leaders today, there’s not much you can describe as dignified in any way. However, no matter which side of the current issues you come down on, one thing we all have in common is that we’re called to pray for those who are in high positions. Notice, even thanksgivings is in that list of what we’re supposed to make for all people. Remember that God’s ultimately in charge, and He’s the one we’re responsible to.
MOLESKIN:
The grass this morning had a pleasant herby, minty sort of smell. Very refreshing when you’re nose-deep doing hand-release Merkins…
ANNOUNCEMENTS:
3rd Anniversary Extravaganza first weekend in November.

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

Truck Ruck

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises.   Complete the circuit, rinse and repeat for 15 minutes

  • Ruck merkins x 20
  • Ruck curls x 20
  • Ruck oh press x 20
  • Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS: